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" Creativity is, after all, lauded as the engine of business innovation. "
Matthew Walker
Creativity
Innovation
Business
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" It's not that we simply get old, and memory starts to go, and sleep starts to deteriorate. But those two things actually are significantly interrelated. "
Matthew Walker
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Memory
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" No one wants to give up time with their family or entertainment, so they give up sleep instead. "
Matthew Walker
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Time
Sleep
" Many business leaders still believe that time on-task equates to productivity. Even in the industrial era of rote factory work, this was untrue. It is a misguided fallacy, and an expensive one, too. Every key facet required for business success will fail when sleep becomes short within an organisation. "
Matthew Walker
Time
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Work
" When did a doctor prescribe, not sleeping pills, but sleep itself? It needs to be prioritised, even incentivised. "
Matthew Walker
Sleeping
Sleep
Needs
" Below seven hours of sleep, there are objective impairments in the body. Eight hours are recommended. "
Matthew Walker
Objective
Sleep
Body
" Your subjective sense of how well you're doing under conditions of sleep deprivation is a miserable predictor of, objectively, how you actually are doing. "
Matthew Walker
Sense
Miserable
How
" If you were not to set an alarm clock, would you sleep past it? If the answer is yes, then there is clearly more sleep that is needed. "
Matthew Walker
More
You
Yes
" Dream sleep provides a fascinating neurochemical soothing balm. It is during dream sleep and only during dream sleep when our brain shuts off a stress-related neurochemical called noradrenalin. "
Matthew Walker
Balm
Brain
Dream
" I think the first general point to make from epidemiological studies across millions of people is the following - that short sleep predicts a shorter life. It predicts all cause mortality. "
Matthew Walker
Life
People
Point
" As you try to tweak your sleep one way or the other, you might be, you might be doing great - you might do better at remembering details of an event, but you might end up being poorer at abstracting the gist or the rules associated with it. "
Matthew Walker
Sleep
Great
Details
" Sleep is Mother Nature's best effort yet to counter death. "
Matthew Walker
Sleep
Nature
Best
" Light is a profound degrader of our sleep. "
Matthew Walker
Profound
Light
Sleep
" The fact that we don't have that biologic pressure to have highly polyphasic sleep, I think, probably tells us something in terms of, truly, whether it's useful or not. "
Matthew Walker
Useful
Fact
Us
" The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep. "
Matthew Walker
Quality
You
Your
" Our circadian biology, and the insatiable early-morning demands of a post-industrial way of life, denies us the sleep we vitally need. "
Matthew Walker
Life
Need
Sleep
" Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain. Many people walk through their lives in an underslept state, not realizing it. "
Matthew Walker
People
Sleep
Human
" You should not actually stay in bed for very long awake, because your brain is this remarkably associative device, and it quickly learns that the bed is about being awake. So you should go to another room - a room that's dim. Just read a book - no screens, no phones - and, only when you're sleepy, return to the bed. "
Matthew Walker
Phones
Brain
Book
" Stay away from screens, especially those LED screens. Those blue-light emitting devices fool your brain into thinking that it's still daytime, even though it's night-time and you want to get to sleep. "
Matthew Walker
You
Fool
Brain
" We have stigmatised sleep with the label of laziness. "
Matthew Walker
Label
Sleep
Laziness
" Some people actually sleep better when the significant other is with them. For other couples, it's the opposite. "
Matthew Walker
Some People
Better
People
" Falling asleep is like landing a plane. It takes time. You've got to sort of gradually descend. I think one of the problems with insufficient sleep is people are not very good at predicting how poorly they are doing when they are under-slept. "
Matthew Walker
People
Sleep
Think
" Back in the 1940s, people were sleeping on average just a little bit over eight hours a night, and now, in the modern age, we're down to around 6.7, 6.8 hours a night. "
Matthew Walker
Age
People
Sleeping
" It's not clear whether the brain actually is designed to have nightmares or whether this is actually the process going awry. "
Matthew Walker
Clear
Brain
Going
" I give myself a non-negotiable eight-hour sleep opportunity every night. "
Matthew Walker
Give
Myself
Night
" When I give lectures, people will wait behind until there is no one around and then tell me quietly, 'I seem to be one of those people who need eight or nine hours' sleep.' It's embarrassing to say it in public. "
Matthew Walker
Me
Wait
Sleep
" The gross demonstration of caffeine is that it prevents you from falling asleep. The slightly more nefarious aspect of caffeine is that maybe you can fall asleep, but we know that the depth of deep sleep you're getting if caffeine is still in your system is severely less. "
Matthew Walker
Sleep
Fall
Deep
" Deep non-REM sleep almost hits the save button on those recently acquired informational pieces so that when you wake up the next morning, you have remembering rather than forgetting. "
Matthew Walker
Sleep
Wake Up
Deep
" If you look at how humans tend to want to sleep, it seems to be either, you know, sort of a monophasic way or at least a biphasic way, where there's, perhaps, a long bout during the night and then maybe a siesta-like pattern during the day. "
Matthew Walker
Sleep
Look
Long
" If sleep does not provide a remarkable set of benefits, then it's the biggest mistake the evolutionary process has ever made. "
Matthew Walker
Sleep
Benefits
Mistake
" It's simply that older adults don't seem to be able to generate sleep efficiently, and that's why they're not getting it. "
Matthew Walker
Older
Able
Getting